A Work out is individual

Get one that fit’s your life style

You’ve taken a big step toward improving your fitness by joining my community where there is only on way the healthier way

You can keep track on your workouts and life style while enjoying support and encouragement from me and other users. I will like to give you all the tools to get the most out of your goal! Check out the tips below or Contakt me on

my E-mail

Sarchar98@hotmail.com

Push-ups

1

Perform a series of push-ups on a flat surface. Keep your arms spaced out about shoulder width apart right on your side.

2

Keep your feet tightly together and on your toes. Inhale as you lower your body and increase resistance.

3

Hold the position for at least 2 seconds, then exhale as you extend back to the original starting position. Push-ups are calisthenic total body workouts that emphasize your rear deltoids and anterior (front) deltoid shoulder muscles.

4

Perform at least 3 sets of as many repetitions as you can. Where you start to fail is your fatigue level.

Front Deltoid Raises

Space your feet out hip width apart for stability. Start with your arms down at your hip, then lift them up straight forward until they are level with your front shoulder muscles.

3

Hold that position for at least 2 seconds then lower them down to your hip. Repeat the motion for at least 12 to15 repetitions. Perform a total of at least 3 sets of 12 to 15 repetitions.

Standing Shoulder Press

1

Stand upright on a flat surface with your back normally arched and your head level facing forward.

2

Lift your arms to the side and bend your elbows at a 90 degree angle with your palms facing forward. You can also clinch your fists while still keeping your palms facing forward.

3

Slowly lift your arms straight to the top until you reach a full range or motion. Squeeze your top deltoid shoulder muscles.

4

Hold the position for at least 2 seconds then lower them back down to 90 degrees. Repeat the same motion back and forth for 12 to 15 repetitions. Perform at least 3 sets of 12 to 15 repetitions.

FIT, LIKE FOXX

Whether he’s playing a pro quarterback or a federal agent, this leading man always looks the part

Jamie Foxx has a simple fitness goal: “I just want to get my tight on. If someone grabs your arm in a club, you want to let ‘em know you’re sturdy.” He calls his current regimen his “grown-up” workout. “My shoulders started hurting from benching really heavy weights [350],” he says.

“So I look at the surfers. They have serious cores. How can I slim down and lean out?” He switched from big weights to a morning program of pushups, situps, and crunches—four sets of 25 of each.

He breaks up this workout by doing chores between sets: “Do 25 pushups, brush your teeth. Do the next 25 pushups, take a shower. Do another set of whatever it is, then fix your hair. Now the workout’s part of your morning routine, just like brushing your teeth. So get up in the morning and challenge yourself. Twenty minutes, you’re done.”